Mashed potato and chicken sauce

Ingredients

Diced skinless chicken

4 large Irish potato

2 large carrot

Green bell pepper

Red bell pepper

1onion

Olive oil

2/3 cup skimmed milk

2 tbsp. low fat sour cream

½ cup homemade chicken stock

1 tbsp. corn flour

Black pepper

Salt

1 bouillon cube

1 tbsp. garlic powder

1 garlic bulb

Chicken sauce

Spice the diced skinless chicken with one (1) tablespoon of garlic powder, black pepper, salt and bouillon cube. Stir fry with two (2) tablespoon of olive oil and set aside.

In a deep-frying pan, pour two (2) tablespoon of olive oil and fry the onion till translucent.

Add the sliced bell peppers, carrot and fry for 5 mins.

Add the chicken to the veggies and stir.

Pour the half cup of well spiced chicken stock and allow to cook for another 5 mins.

Season with black pepper and salt. Taste the sauce before adding the salt and if need be add bouillon cube.

Mix one (1) tbsp. of corn flour with cold water and pour into the sauce. You can add more corn flour to thicken the sauce until your desired texture.

Stir thoroughly and cook at low heat for 10 mins.

Turn off gas stove.

Mashed potato

Remove the skin from the garlic bulb and cut the head off to expose the tips.

Put the garlic bulb in a baking pan, sprinkle it with two (2) tablespoons of olive oil and cover with foil.

Preheat the oven to 200 degrees Celsius and roast garlic bulb for 35 mins. The idea is to add garlic rich flavour and skip the addition BUTTER which contains saturated fat and loads of calories as in most recipes.

Wash the potatoes thoroughly and peel with a potato peeler.

Cut the potato into pieces and put into a sauce pan; season with little salt and simmer for 20 mins.

Once the potato is ready, drain it and put it back into the pot.

Squeeze out the garlic cloves right into the potato, add the garlic infused olive oil, skimmed milk, sour cream, black pepper and salt.

Mash with a potato masher until the desired constituency.

Serve the mashed potato and the chicken sauce.